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Thread: once a week enough?

  1. #1
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    once a week enough?

    im puzzled why people say only train each muscle once a week but train it to its brinks.i used to train my legs ocne a week and didnt really get much size, i felt it was ages b4 i worked it last. what do u guys think
    how many times a wee do use train for a natural

  2. #2
    !!Deadlifting!! Y0yo's Avatar
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    If you look at the WBB routine you can see that even though you work your tris on day 3 directly, you've actually worked them on day 1 as well. They are used to accomplish your chest exercises, such as BB press and incline DB press. I'm guessing that many people have their routines worked around the same principle. I know when I do legs, it takes more than a couple days for them to stop feeling sore, then I do DL's and I'm back to being sore.
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  3. #3
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    coz mr ajunir australia gave me this
    mon chest tries
    tues back traps
    thur legs
    fri shoulders bies
    with this u hit bies 2 times but nothing else. i dd legs once a week for about a year and got no growth so in my hea di think 2 times a week

  4. #4
    Senior Member getfit's Avatar
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    dasher, please learn how to spell correctly.
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  5. #5
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    lol sorryim typing in the dark, my parents choose to turn the lights of ..il do it again
    coz mr jnr. australia gave me this
    mon chest tries
    tues back traps
    thur legs
    fri shoulders bies
    with this you will hit bies 2 times but nothing else. i dd legs once a week for about a year and got no growth so in my head i think 2 times a week

  6. #6
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    is training 2 times a week for a 18 still good for muscle building? memeoring we r younger and heal faster...and that ur body needs about 72 hours b4 another session each muscle

  7. #7
    Senior Member getfit's Avatar
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    try an upper/lower split hit everything twice.Growth also requires good nutrition and rest
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  8. #8
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    but that meens im working out 6 times a week..to much

  9. #9
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    im doing
    mCHEST SHOULD TRI
    tBACK BIES LEGS
    wREST
    t CHEST SHOULD TRIE
    fBACK BIE
    sLEG
    IF I DO MON -FRI ID BE FATIGUES OR DOING 6 DAYS A WEEK SO I PUT LEGSINTO BACK AND BICEPS ONES A WEEKI HOPE IT WORKS
    S-REST
    WAT U THINK
    S

  10. #10
    Senior Member getfit's Avatar
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    i'll explain this only once k,

    mon-upper
    tues-lower
    wed-rest or cardio
    thursday-upper
    friday-lower

    wknd-off
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  11. #11
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    wat do u do upper then? ful upper? just compound movment..

  12. #12
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    I trained for 2 years one body part once a week now im doing them 3 times a week or more for each bodypart due to a change in my training routine. some people have good success and growth from once a week others twice etc etc however diet is just as important if not more to growth than training. Also this has been coverd in depth many many many times so try searching
    my journal
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    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  13. #13
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    mm u d it 3 times a week up to? **** r ur strenghts going up and getting bigger? do u htnk a good indication of working is ur strenghtgoing up ..but back t the topic., just changin it al over the place al thetime might be a goodie? like dont have a set routine..dont do anything more then 3 times in a row

  14. #14
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    check my journal for my routine exactly. doing the same thing all the time isnt goos as we know however i read an article on here that says you should stick to the same thing for 5/6 weeks then change so your body can work at 1 thing and improve before adjusting to make it easier. it all depends on the person what may work well for me may not work for you. however using AAS at the moment so as you mentioned natural only u may look at my strength gains just from that and not from training program
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  15. #15
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    then again i feel i am findin it harder to grow..does that meen i need to eat even more / possible change routine..ive been dointhis one for bout 2 mnths.we u say changed routine does the meen change split or exercises or both

  16. #16
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    exercises i would change or split or both it depends and u need to try to find out. If you are not growing then its your diet. you could have the best split/training programme in the world but if you are not in a calorie surplus then you cant really expect to "grow"
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  17. #17
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    mmm spot on....how often woud u change exercise..meenig every time..mix..ever fortnight?

  18. #18
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    ive been monitoring my carbs and protiens but not my caloris..do u fink i should monitor them to...if i had enough proteins and carbs ud thinkid cover the amount of acaloriees but...but then again u cant say it is al about eating enough calories coz then u need protien to

  19. #19
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    the way it works is you have a maintanance calorie level to stay the same to find this use fitday.com and track everything you eat for a week see if you stay the same or loose/gain keep adjusting your daily cals till u dnt gain or loose. then add 500 cals to that and you will gain weight add more when you stop gaining. after reading that article im going to do the same exercises for 2 months then change them round either when i do them or what exericse i do check my journal for more info. protein should be 1-1.5 gram per pound of bodyweight
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  20. #20
    !!Deadlifting!! Y0yo's Avatar
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    Quote Originally Posted by dasher
    ive been monitoring my carbs and protiens but not my caloris..do u fink i should monitor them to...if i had enough proteins and carbs ud thinkid cover the amount of acaloriees but...but then again u cant say it is al about eating enough calories coz then u need protien to
    If you're lifting hard and not gaining, eat more. Eat clean. Eat the proper amount of protein, fat and carbs at the right times of the day. Do what HILL says and watch your diet. Diet is 80 percent of the battle. You can have the sweetest routine, but if you don't eat properly you're not going to make the progress you want.
    If my calculations are correct SLINKY + ESCULATOR = EVERLASTING FUN
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  21. #21
    Senior Member Sidior's Avatar
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    Quote Originally Posted by dasher
    ive been monitoring my carbs and protiens but not my caloris..do u fink i should monitor them to...if i had enough proteins and carbs ud thinkid cover the amount of acaloriees but...but then again u cant say it is al about eating enough calories coz then u need protien to

    dasher please read what you type before you hit enter, every other word is spelled incorrectly..... makes my head hurt
    Last edited by Sidior; 11-30-2005 at 04:11 PM.
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    ^ Thank you.
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    Fury Divine RickTheDestroyer's Avatar
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    I give this thread an "F".

    And to answer the question- once a week is not enough for me.
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  24. #24
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    i went to fitday but i couldnt get it to work...

  25. #25
    Senior Member deeder's Avatar
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    Quote Originally Posted by dasher
    i went to fitday but i couldnt get it to work...
    Seriously?
    Last edited by getfit; 12-01-2005 at 12:29 AM.
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